Recipes and information on the glycemic index diet

Apr 30, 2008

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Low Glycemic Foods

If you've been eavesdropping on the latest diet trends, you've probably heard the buzz on the Glycemic Index (GI). But understanding the hefty slice of science behind the low-GI diet can be daunting. The GI is basically a ranking of how various carbohydrates affect the blood sugar: High-GI foods break down quickly and raise blood glucose fast and high, while low-GI foods make a more gradual, less drastic rise in blood glucose.

As such, low-GI diets have gained popularity as a tool to help manage diabetes -- but they've also been hotly debated as a weight loss method. Current evidence for using the GI to help manage weight is inconclusive. But many nutritionists are finding a lot to like about low-GI foods, since they tend to be whole foods that are high in fiber and packed with nutrients. Eating a low-GI diet is not about avoiding carbs all together, but focusing on the more healthful carbs.

"Using the GI for weight management has not been proven effective," says dietitian Patricia Vasconcellos, R.D., CDE, spokesperson for the American Dietetic Association. "Yes, you want to choose foods high in fiber -- these are generally low-GI foods -- which help with satiety, curbing your appetite and therefore helping with weight maintenance." Vasconcellos suggests that you choose healthful carbs high in fiber and low in calories, using caution about what you add to these foods. If you pile butter on your low-GI green beans, then you're not going to win the battle at the bathroom scales. When it comes to weight loss, the bottom line is still reducing calories and exercising more.